Monday November 8th
Warm up
10 scap pull ups + 10 beat swings + 10 cal echo bike + 10 inch worms + :30 bar hang (relaxed)
EMOM x 12:00
Minute 1: +1-2 reps of last week’s strict pull ups
Minute 2: +1-2 reps of last week’s strict ring dips
For time:
Buy in- 100 double unders
5 rounds
6 devil press (heavy ish)
6 DB squats (same DBs)
6 Bar muscle ups / 9 chest to bar
Buy out- 100 double unders
Optional accessory:
45 GHD sit ups + 45 ring rows
Thursday November 11th
Warm up
500 m row + 10 scap pull ups + 10 beat swings + 10 knee raises + :30 bar hang
3:00 on 1:00 off x 4 sets
400/325-meter row
AMRAP bar muscle ups / chest to bar pull-ups
For time:
1k row
40 toes to bar
800 m row
30 hand release push ups
600 m row
20 bar muscle ups / 30 chest to bar pull-ups
400 m row
10 heavy sandbag cleans
Optional accessory:
30 V ups + 30 ab wheel rollouts + 1:00 side plank each side
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